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How to Keep Track of Calories With Juicing

It is easier to keep track of calories of juices you consume when drinking store-bought or packaged fruit juices, which come with a nutrient label. If you are preparing fresh fruit or vegetable juice at home, it might be difficult to keep track of the calories you consume. The reasoning lies in several factors, particularly if you are using different size fruit than what the recipe’s author recommends and whether you consume all of what you prepare. For best results, consume fresh fruit or vegetable juice within 24 hours. After this time, vitamin degradation occurs.

Step 1

Write down on a piece of paper the ingredients you are using for your recipe, which may differ from the ingredients listed on your juicing recipe. You might not have access to certain fruits or the particular size of fruit recommended for your recipe.

Step 2

List the amount of calories each ingredient contains. For example, the U.S. Department of Agriculture Nutrient Database lists the following calories for a pear: one small-size pear weighing 148 grams has about 124 calories, a medium-size pear weighing 178 grams has 149 calories and a large-size pear weighing 230 grams has about 193 calories.

Step 3

Subtract the discarded calories, such as calories from the core or skin, from the total calories from a piece of fruit. Natalie Savona, author of "The Big Book of Juices and Smoothies: 365 Natural Blends for Health and Vitality Every Day,” suggests deducting 10 percent of the calories in a fruit if you don’t use the core, stem or seeds. Most juicing recipes call for the use of the whole fruit, but some people remove certain parts of the fruit. This practice might stem from personal tastes or medical or digestive needs. Savona also recommends subtracting 13 percent of the fruit’s calories if you remove the skin.

Step 4

Find the sum of the calories used in the juice with a calculator and jot these numbers down in a food journal or lined notebook.

Items you will need

  • Calculator
  • Food journal or lined notebook
  • Calorie counter

Tips

  • Drink all of the juice you prepared. It makes it easier to keep track of calories.
  • Use a calorie counter book pamphlet for easy access to calories contained in foods. Bookmark the fruit and vegetable section for easy access to calorie information.

Warning

  • People with digestive conditions must remove the seeds, stem and core of a fruit before consuming.

References (3)

Photo Credits:

  • Ryan McVay/Photodisc/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.